About this exercise
The plank jack combines a standard forearm or straight-arm plank with a jumping-jack leg movement, creating a dynamic core-stability and conditioning exercise that challenges the abs, core, and hip muscles simultaneously.
Plank Jack
Step by step instructions, muscle activation and variants for the Plank Jack.
MediumAbsGlutes
How to Perform
- Start in a high plank position with arms straight, hands under shoulders, and body in a straight line from head to heels
- Engage your core and glutes to keep the hips level throughout
- Jump both feet outward simultaneously, landing slightly wider than shoulder-width
- Immediately jump both feet back together to the starting position — that is one rep
- Maintain a neutral spine and avoid letting the hips rise or sag during the jumps
- Keep your upper body stationary; only the legs move
- Continue at a controlled pace for the desired reps or time
Muscle Activation
Primary
AbsGlutes
Secondary
ObliquesInner thighsOuter thighs
About the Plank Jack
The Plank Jack is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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